This was a rough one. For some reason my stomach was upset before I started. Despite this I was able to get in performance work on my run, and then a conditioning lift.
3 miles alternating .25 mile stretches with 6% incline @ 6.0 mph/ and .25 mile stretches with 0% incline @6.3 mph.
3 sets/ reps/wt
Trx burpees 8/bw
KB swings. 15/45 lbs
Double loaded KB windmill 8/25 & 18 lbs
Planked Rows. 8/ 2×20 lbs
Single leg RDL 10/18 lbs
Box Jumps 11/bw